Sports drinks versus water

Will sports drinks affect my heart rate? And are they better for me than water?

There is no research indicating that sports drinks will elevate the heart rate. In fact, they seem to have an opposite effect. Because the cardiovascular system is less efficient when dehydrated, not drinking enough fluids can increase the heart rate.

Therefore, consuming fluids, such as water or a sports drink during activity, reduces the risk of dehydration and limited physical capacity.

But don’t confuse sports drinks with energy drinks, which may include caffeine, botanicals and herbs. These substances can make your heart beat faster, raise your blood pressure and hinder proper hydration.

As to whether you should consume sports drinks or water, that depends. For many activities, such as low- or moderate-intensity exercise, sports drinks are unnecessary -- and they come with calories that you don’t have to worry about with plain, old-fashioned water. But sometimes a sports drink can be more effective than water.

Research published in the International Journal of Sports Nutrition has shown that sports beverages, which contain carbohydrates and sodium, improve high-intensity performance in people exercising less than 60 minutes -- and participants reported that the activity seemed easier when they drank a sports drink instead of water.

Sports drinks may be more appropriate during lengthy exercising as well. The sweat lost during such exercise is more than just water; it’s a combination of water, sodium and other electrolytes. Therefore, drinking water will not fully replace what is lost.

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You’ve mentioned that you prefer to exercise in the morning. Why?

When I exercise early in the morning, it seems to jump-start my metabolism, giving me more energy throughout the day. And it’s also easier to find the time in the early hours. Surveys have shown that most people who exercise consistently are those who exercise in the morning, primarily because there are fewer conflicting demands. Squeezing exercise into a busy daily schedule can be tough in the afternoon or evening -- children’s demands, dinner preparations, work-related problems and fatigue all can push exercise out of the way.

Also, recent research has shown that exercise increases mental acuity, lasting four to 10 hours after the actual exercise. And we all need more brain power during our waking, not sleeping, hours.

Ultimately, though, the best time to exercise is whenever it fits into your day or week.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to stephoakes@aol.com.